Warm-up
2 minutes in Z1
Then 3 rounds of
20t lunges
10 SDHP
50′ waiters carry (down w/left, back w/right)
Mobility
Lunge prep;
Spiderman and ankle release
Pigeon
Hurdler
Strength
A1. SL work – Bulgarian split squats OR front rack lunges; 8-10 each side.
A2. Bent over rows – 10-12 reps, x5
OR
A2. Weighted pull-ups – 5 reps AHAP, x5
WOD
“You’re a Firework”
50.40.30.20.10
Wall balls (20/14#)
25.20.15.10.5
T2B/K2E
